Comparing Nutrients in 1 kilogram Dry Pasta VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Dry Pasta	Tomato Puree	Recommended Dietary Allowance
Energy	128% 3710kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	31.8% 5.4g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	69% 89.8g	130g per day for Men 19-50 years
Sugars	37% 26.7g	66.6% 48.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.5% 1.1g	33% 24g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.2g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 4.8g	% 0g	g per day for Men 19-50 years
Fiber	84.2% 32g	50% 19g	38g per day for Men 19-50 years
Protein	233% 130g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45% 180μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	118% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Tomato Puree	Recommended Dietary Allowance
Calcium	21% 210mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	319% 2.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	163% 13mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	73.5% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	270% 1890mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	1149% 632μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.68% 99g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Pasta versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Pasta vs Tomato Puree:

• 1 kilogram of Dry Pasta has 3.6 times more Vitamin B1 and 1.6 times more Vitamin B9 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 1.3 times more Vitamin B2, more Vitamin C, 17.9 times more Vitamin E and 34 times more Vitamin K than Dry Unenriched Pasta.
• Both Dry Pasta and Tomato Puree provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry Unenriched Pasta as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Pasta vs Tomato Puree:

• 1 kilogram of Dry Pasta has 2.3 times more Magnesium, 5.4 times more Manganese, 4.7 times more Phosphorus, 90.3 times more Selenium and 3.9 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.4 times more Iron, 2 times more Potassium and 8.9 times more Water than Dry Unenriched Pasta.
• Both Dry Pasta and Tomato Puree contain similar levels of Copper per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Pasta has 9.8 times more Energy, 6.6 times more Omega 6, 8.3 times more Carbohydrate, 1.7 times more Fiber and 7.9 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.8 times more Sugars and 21.6 times more Fructose than Dry Unenriched Pasta.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Dry Unenriched Pasta as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in one kilogram.